5 Tips to Manage Joint Pain in Cold Weather

Arthritis is an umbrella term that encompasses more than 100 types of joint pain. No matter whether you have rheumatoid arthritis, the more common osteoarthritis (i.e., wear-and-tear related to overuse or aging), or gout, you may notice that your stiffness and pain worsen, depending on the weather.

Some women and men experience worse pain in warm summer months. Others, though, have trouble braving winter winds without an increase in joint pain. 

As a knowledgeable and caring clinician who specializes in arthritis care, Kimberly Bolling, MD, in Bowie, Maryland, encourages you to pay attention to your body’s signals. 

Do you have an inkling that cold weather is worse for your joints, but you’re not sure whether it’s all in your head? You’re not imagining things; air pressure and temperature can affect your joints.

Do you have extra joint pain when the weather turns frosty? Here’s what to do.

1. Snuggle up

The best way to protect your joints from the cold is to keep them warm. Invest in snuggly clothing layers that you can peel off when the indoor temperatures are warm, but use outdoors when the chill goes into your bones. Be sure you have warm, comfy layers such as:

• Sweaters
• Leg warmers
• Hats
• Scarves
• Wool socks
• Protective overcoats
• Waterproof, warm boots

Keep in mind, you can turn your liability into a fashion statement. Since your outer layers aren’t just for fashion but for your well-being, too, invest in high-quality items such as down coats and vests and merino wool layers.

At night, be sure you have breathable sheets made of cotton or bamboo to wick away moisture. Invest in high-quality blankets and coverlets that keep your joints warm while you sleep. Consider wearing wool socks to sleep to regulate your body heat, too.

2. Move it, don’t lose it

Staying active despite dreary rains or biting winds helps protect your joints. As part of your joints’ protection, you have a tissue called the synovium that releases lubricating fluids when you move your joints. 

Counter stiffness by gently moving your joints and then progress to more active types of exercise such as walking, running, or cycling. Swimming is a good way to loosen up your joints without putting pressure on them.

Another bonus to subjecting your body to the healthy stresses of exercise is that you increase your strength and fitness. Strong muscles and tendons help support your joints and your core to alleviate stress. Building more muscle and raising your heart rate also speeds up your metabolism, so you stay warmer in general.

3. Be fluid

Every tissue and organ in your body needs to be well-hydrated so it can perform optimally. That includes the tissues that protect your joints, including the synovium and cartilage.

In addition to drinking those eight or so cups of water per day to stay hydrated, concentrate your diet on real, whole foods that are filled with healthy water, vitamins, and minerals. Choose high-quality, pastured proteins, plus plenty of vegetables (both cooked and raw) and low-glycemic fruits.

4. Feed your joints well

Avoid foods and beverages with artificial ingredients and added sugars, especially high-fructose corn syrup. The good news is that when you avoid pro-inflammatory processed foods, trans fats, and sugar, you not only lessen your joint pain, you improve your overall health.

If you don’t have a lot of time for cooking healthy foods, look into food prep systems where you prepare all of your meals for the coming week on a single day. Or, if it’s within your budget, consider meal-delivery programs that focus on whole, natural foods.

5. Have a soupçon of soup

While we’re on the topic of fluids and foods, combine the best of both worlds in a nourishing, warm soup. You can easily prepare soups or stews filled with proteins and vegetables in a slow cooker or electric pressure cooker while you go about your day at work or at home.

Invest in a good thermos to keep your homemade soup warm for lunch at your desk. Warm beverages, such as unsweetened coffee and tea, can also keep your body and joints more comfortable on blustery days.

Don’t forget to call us

If you’ve noticed an uptick in pain and stiffness as the weather heads toward the freezing mark, you don’t have to suffer. While adopting winter-friendly habits, get the relief from inflammation and pain that you deserve by reaching out to our office.

Do you dread the added joint pain that winter brings? Contact us today for arthritis treatment at 301-352-0090 today or request an appointment online.